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“Michael” 3 Rounds for Time of: 800m Row 50 GHD Sit-ups 50 Back extensions


“The Chief” Five 3-minute Rounds of: 3 Power cleans 5 Push-ups 9 Squats Complete as many rounds as possible in each 3-minute set. 1-minute rest between each set.


For Time: 21 Thrusters 21 Push-ups 15 Thrusters 15 Push-ups 9 Thrusters 9 Push-ups


3 Rounds for Time of: 400m Run 25 Wall ball 25 Box jumps 10 Broad jumps


3 Rounds for Time of: 400m Run 21 Sumo Deadlift w/ high pull ( kettle bell) 21 push press


Clean and Jerk 3-3-3-3-3


“Gloves are for Sissies!” WOD: 1 of the following Hero Workouts of your choice: “Griff” 800m Run forwards 400m Run backwards 800m Run forwards 400m Run backwards ________________________ “Michael” 3 Rounds for Time of: 800m Run 50 GHD Sit-ups 50 Back-extensions ________________________ “Jason” 100 Squats 15 Pull-ups 15 Dips 75 Squats 30 Pull-ups 30 Dips…

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5 Rounds for Max Reps: Back Squat Push-ups Pull-ups


Keepin’ it simple. For Time: Run 3K


4 Rounds for Time of: 30 Burpee Pull-ups 20 Kettlebell sumo dead lift w/ high pull 20 Knees to elbows Go get it! That’s for the general CF San Clemente population. For some of our newest newbies, the WOD in class will be as follows: “Helen” 400m Run 21 Kettlebell swings 12 Pull-ups

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